How to Practice Gratitude as a Parent
It’s that time of year (Thanksgiving) when the word “gratitude” really shows itself. Culture likes to really bring out gratefulness this time of year. But what is gratefulness? According to Meriam Webster, gratefulness is defined as “appreciative of benefits received”. So what are the benefits we have received? What’s even the point of practicing gratefulness?
Researchers have discovered through numerous studies how truly significant practicing gratitude can impact our daily lives. There are emotional, social, personality, career and health benefits to practicing thankfulness (find out more here).
Practicing gratitude helps individuals notice the beauty in everyday life, enhances overall mental health by reducing stress and anxiety, and fosters emotional resilience. Gratitude practices can also lead to a greater sense of contentment and emotional resilience, especially in parenting, making it easier to navigate the ups and downs of everyday life.
If we know all of the amazing benefits practicing thankfulness can provide us, how can we practice gratitude more consistently in our lives?
4 Ways to Increase Gratitude in Parenthood
Here are some new ideas for practicing gratitude as a parent, including gratitude activities you can do with loved ones, friends, and even co-workers. Engaging in these practices can help cultivate gratitude, foster stronger connections, and create a positive ripple effect throughout your family.
Gratitude Journal: This concept has become more popular in recent years and with good reason. Research has demonstrated that by writing down and expressing our gratitude through journaling, our brain is actually changing! That’s crazy, right?! While daily journaling is helpful, studies show that writing occasionally (1-3 times per week) can be even more effective than daily journaling, as it helps you savor positive experiences and avoid emotional numbness. By journaling, you can lower your stress levels, gain clarity on your life (and future goals), become more self-aware and so much more!
Sharing Thankfulness at the Table: You can create a consistent routine of sharing 3 things you are thankful for each night at the dinner table. Turning this gratitude practice into a ritual can make it something to look forward to. This habit can help children recognize good people and experiences in their lives, not just material items. Encourage specific gratitude expressions, as these help children learn to value their experiences and relationships more deeply. Being thankful can help you get through times of stress and relationship conflicts.
Tell Others: Another way to increase gratitude in your life is to send a message or note to someone and tell them what you are thankful for about them. Expressing gratitude to friends, loved ones, and co-workers for their support and kindness—such as when a co-worker brings you soup when you’re sick—can foster stronger connections and kindness. This action not only benefits the person on the receiving end, but also you. It can strengthen your relationship with others which in turn can increase your own self-awareness and self-esteem.
Try Gratitude Activities: Engage in gratitude activities such as creating a gratitude bulletin board or collage with your family, where everyone can post notes of appreciation. Ask each family member to share the coziest part of their morning to encourage reflection on comfort and everyday joy. Participating in community service as a family teaches appreciation for what you have and fosters empathy. These activities help children develop empathy, kindness, and better social connections.
Modeling gratitude as a parent and cultivating gratitude through daily rituals—like gratitude journals or mealtime sharing—fills parents' emotional needs and sets a powerful example for children. On days when parents feel more gratitude, they report higher closeness and significantly lower conflict with their children.
Remind children to express gratitude through thank-you notes and acts of kindness, and encourage them to save for desired items to teach the value of possessions and combat entitlement. Instilling gratitude in children involves modeling thankfulness and fostering daily rituals, which can lead to improved mental health, stronger relationships, and a positive outlook on life for the whole family.
How to Practice Gratitude as a Parent in Your Daily Life
Gratitude Journaling: A Simple Habit for Big Change
Gratitude journaling is a simple practice that can create meaningful shifts in your mental health and overall well-being. By setting aside just a few minutes each day to write in a gratitude journal, you invite more appreciation and positivity into your daily routines. This small act of reflecting on the good stuff—whether it’s a kind word from a co-worker, a beautiful moment in nature, or the support of a loved one—helps you focus on the present moment and recognize the blessings that might otherwise go unnoticed.
Research shows that keeping a gratitude journal can boost your sense of happiness, reduce stress, and even improve your self-esteem. When you make gratitude journaling a regular part of your life, you’re training your mind to notice and savor positive events, which can lead to a greater sense of peace and contentment. Over time, this simple practice can help you feel more grateful for everyday moments and deepen your appreciation for the people and experiences that make life meaningful.
To make gratitude journaling a consistent habit, try setting a specific time each day—perhaps in the morning with your coffee or before bed as part of your self care routine. Use gratitude journal prompts if you’re not sure where to start, such as “What made me smile today?” or “Who is someone I appreciate and why?” Keep your journal somewhere visible, like on your nightstand or next to your favorite chair, as a gentle reminder to pause and reflect.
Remember, your gratitude journal doesn’t have to be perfect or lengthy. Even jotting down three things you’re thankful for can make a big difference. The key is to make it a regular part of your daily life, allowing this simple practice to nurture a deeper sense of gratitude and well-being.
Quick Gratitude Exercises You Can Use in This Busy Season
No matter how often you practice gratitude in your life right now, you can always become more thankful. Be specific. Elaborate on your why of being thankful. Remembering all your past gifts and blessings can lift your emotional mind and give you an attitude and mindset of loving others and yourself. Practicing gratitude is more than just speaking words; it’s an action that is changing you from the inside out.
For busy parents, quick gratitude activities can make a big difference. Try using a gratitude jar—write down things you are grateful for on small slips of paper and place them in the jar each day. Take a gratitude walk, either alone or with your child, and notice things in your surroundings that you appreciate.
Writing gratitude letters to friends or family members can strengthen relationships and boost emotional well-being. Other gratitude exercises include journaling, creating thank-you notes, and sharing moments of gratitude with your family. These gratitude activities help foster positive emotions, mindfulness, and connection.
A Small Practice That Makes a Big Difference
Gratitude isn’t about pretending everything is perfect. It’s about intentionally noticing what is steady, meaningful, and life-giving — even in the middle of stress. When you practice gratitude consistently, you’re strengthening your emotional resilience, calming your nervous system, and modeling healthy perspective for your children.
Parenting will always include hard moments. But cultivating gratitude can help you carry those moments with more steadiness and connection.
If you’re feeling overwhelmed, stuck in stress, or finding it hard to access gratitude right now, therapy can help. At Creekside Counseling, we support moms, kids, and families in building emotional resilience and creating healthier patterns that last.
Ready to feel more grounded and connected in your parenting?
Schedule a free consultation to learn how therapy can support you and your family.
Disclaimer: This is in no way a replacement for a therapeutic relationship or mental health services. This is for educational purposes only and should be in used only in conjunction in working with a licensed mental health professional. Reading this blog or responding to it does not constitute a provider-patient relationship. If you are looking for a local mental health professional feel free to use the contact tab to request an appointment or search Psychology Today for local therapists in your area. If this is a mental health emergency and you need immediate assistance please call 911 or your county’s crisis line to speak to a mental health professional.
